5/26/2015

A. Snatch event run-through
B. Handstand walk, 100' for time
+
DL/CTB work with Conner
+
For time:
25 muscle snatches, 55
5 rope climbs
20 thrusters, 75
+
10:00 airdyne @Z1

A. 145-150-155
B. :51
+
complete
+
4:33
+
complete


I was really happy with the snatch event run through. I worked up to 145 pretty quickly (95-115-135-145) and hit it once during the actual run through. Stephen told me to go up to 150 so I did, and I got it! Then he told me to go up to 155 and I hit that as well. Every snatch was easy. I was very happy to get 155, it's 10 pounds under my snatch PR and it wasn't difficult. Stephen said I might PR my snatch soon. I would love to hit a 170 snatch in the next few months.

Handstand walk was better than Saturday but still didn't feel great, I really think wearing my lifting shoes makes a difference. I was able to do the first 50' unbroken, had a quick turnaround, but I fell down in the same spot as Saturday (40'). Meh. I'm hoping this will be quicker at regionals since we won't have to stop and turn around. 

DL/CTB work with Conner was the best session we've had so far, we've become more comfortable with the deadlifts. Pull ups were also better, I jumped to the bar instead of having him help me up and that made a big difference on my grip. Jessie told us to hold our feet in the hollow position until both of us were matched up, then start the pull ups. It REALLY helped, we were able to sync up so much better after we started doing that. 

The muscle snatch piece was pretty slow. I broke up the snatches 12/8/5. Rope climbs took too long, I was resting too much between climbs. Thrusters were broken up 8/7/5, also too much rest between sets. I missed my partners. 

5/24/2015

Team Event 6
+
Team Event 7

24:36? or something around there
females finished in 13:36
+
complete


Eeeeeesh. The first event was rough. We were all tired today. GHDs were pretty quick, Brandie flew through hers. I got off the GHD machine and started walking over to the rings, and in my disoriented state I totally forgot I was supposed to run over there. I heard Alex yell, "RUN OVER THERE CHELSEA" oops. Sorry Brandie. Muscle ups felt pretty bad today. I don't know if it's because we were doing MUs on the rings from the rafters or if we were all just tired, but we were struggling. Last week I was doing sets of 3, this week it was sets of 2. I tried for a third muscle up a few times and failed it both times. I had no energy, it was pretty frustrating. I thought we did a good job of boosting each other up on the rings but our transitions still need to be faster. There were a few times where one of us would be standing under the rings but the other two would be bent over chalking their hands. We just need to make sure we're constantly helping each other. Hang cleans were faster than last week, we broke them up 7/5/3 until the end, and I did the last 10. Our time was 6 seconds slower than last week, and for the muscle ups fails we had and time we spent on the rings I thought that was actually pretty good. I really think it was the difference of using the rings from the rafters, now that we've done the workout on those rings it should be better at regionals. 

The second workout went pretty well, as a team we did much better than last week. Stephen told us to just row until the person holding the deadlift drops it instead of taking breaks after a specific number of calories. The deadlift hold just hurts my hands so much, it's not even the weight. The bar on my hands was pretty painful, my hands were feeling very raw. My strict HSPU were SO terrible today. Oh my. They were awful. I did the first set of 3 and thought "oh no" because I knew it was going downhill fast. I was down to doubles around 15 and then singles at 21. Last week I didn't have to go to singles until 26 or 27, and I was resting way more between sets this week. My arms had nothing, it was awful. I felt bad for Jessie, she was being really encouraging and probably wondering why it was taking me so long to do the strict HSPU. Sorry buddy. I just had nothing, it was really frustrating. I did the hold for Brandie and hers were really fast, which was nice because my shoulders were pretty dead at this point. As a team we did a lot better, for me personally I felt like I did much worse. 

5/23/2015

Team event 3
+
Team event 4

16:30?
800m run done in 3:20
+
complete
145 snatch
HS walk 50/40/10


I think I went out a bit hot on the run, I felt pretty bad when I came back into the gym, but then again I'm going to feel bad after I run on the treadmill so really it doesn't matter. My wall balls weren't great today, I broke them up way too much. I think I broke them up 14/9/13/10/4. That's way too many sets. I was just smoked from the run. I also know a few of them were a bit too low on the target, so I need to make sure I'm very careful about that at regionals. I was getting pretty panicked during the wall balls, I thought Conner was going to come in before I was done. I was able to finish the wall balls, move the men's ball over, and jog to the door right as Conner ran up to the gym. 

Snatches felt really easy today, I had no misses while warming up. The actual event was a bit stressful since I had to put on my own weights, but it was also a good simulation of a possible scenario that could occur at regionals. It's good to be prepared for everything. I loaded my weight and was able to hit 145 on the first try. I was able to load the bar for Conner but didn't have time to put the clip on, and I know at regionals I probably wouldn't have been able to load that much for Conner since the weights are so far away from the bar. 

Handstand walk felt really hard today. I'm not sure if it was lack of shoulder warm up (probably) or the fact that I wearing my lifting shoes and knee sleeves, but I felt really slow today and my shoulders were extremely tight. I was able to make it the first 50 feet without breaking, I turned around and made it about 40 feet before I fell over. My arms felt like they were covered in cement. 

5/22/2015

AM (with Conner)
20 partner deadlifts, 410
20 synchro CTB pull ups
10 deadlifts
10 pull ups

PM
Team event 2 w/Jessie and Brandie

AM
5:38

PM
complete, can't remember our time


Well, the good news is Conner and I have really improved our deadlifts. They felt great today and were much more synchronized than last Friday. I think we have finally found a good rhythm. We also weren't resting nearly as long between each set. Our pull ups were definitely what slowed us down today. When we did this last week, I was jumping to the short bar. This time we were both using the tall bar and Conner had to help me up each time. I held us back on the pull ups, I don't think I warmed up my forearms enough because my grip was completely shot after 12 pull ups. By the end it was a struggle to do just three pull ups. I also think hanging there a few extra seconds while Conner jumped up to the bar had an effect on my grip as well. We also had an incident where Conner boosted me up to the bar and I just completely missed it, which wasted some time. I really don't think I'll have to jump to the bar at regionals, I was watching the other regions today and none of the females were having the male partner boost them up. I'm hoping the bar is a bit shorter than ours because that will save a lot of time and grip. 

The PM session was really fun, I thought we did really well on this. We kept the snatches in sets of 10, rope climbs were fast singles, thrusters were 8/7/5. The thrusters hurt a lot more than last week, probably because we did all the snatches and all the rope climbs today. I thought our transitions were good and we were pretty fast, especially on the rope climbs. I'm looking forward to this event! 

5/21/2015

24 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%

complete
+
800m on the treadmill @UC rec center
4:25

5/20/2015

AM
For time:
2000m row increasing effort every 500m so that last 500m is hard

PM
3 sets not for time:
12 glute-ham sit ups
4 unbroken muscle ups
+
A. Hang power clean, 3x7 unbroken @135; :60 rest
+
For 12:00
1st: :20 row @ game pace
2nd: :15 deadlift hold, 205
3rd: 3-5 strict handstand push ups + :10 handstand hold
+
For 8:00
evens: 5 toes to bar + :10 hang from bar
odds: 10' axle overhead walking lunge, 105

AM
8:22.2
splits:
2:10.2
2:06.8
2:05.2
2:00.2

PM
complete 
MUs on rings hanging from rafters
+
A. complete
+
complete
HSPUs 5/5/4/3
+
complete


I feel like I did the AM session incorrectly. I think I started out too fast because my two middle splits were too close together. I should have started closer to a 2:13-2:15 pace and then I would have been able to drop the last split a bit lower. As soon as I rowed the first 500 I was like ehhhh oops. I would like to do this again and try to get the last 500 down to around 1:57-1:58. 

Glute-ham sit ups are getting much easier, I haven't been sore at all this week. Huzzah! Muscle ups from the rafters were interesting, the first set was very awkward because I was swinging all over the place but the second two sets were better. I actually think it's easier to get a bigger swing on those rings since the straps are longer, I just need to learn to control the direction of the swing so I'm not going all over the place. Also, jumping to the 90" rings is getting a lot easier, I don't even really think about it anymore. 

I was trying to keep the row around 1200-1300 cals, when we practiced on Sunday we were rowing pretty hard. The deadlift hold isn't that bad, it just hurts my hands more than anything else, the weight isn't really the issue. Strict handstand push ups felt good today, I stopped doing 5 as soon as my cycle time slowed down since that's what I would do during regionals. 

The hang from the bar sucked only because my hands were feeling raw at this point, toes to bar were easy though. The axle lunge is definitely getting better. 

5/19/2015

10:00 synchro deadlift & CTB work w/Conner
+
A. Snatch, 1-1-1 @opener on :60 clock w/run in start; 2:00 rest
B. Handstand walk, 3x40' w/step up to mats @30'; 2:00 rest
+
For time:
650m run hard
40 wall balls, 14 to 10'
+
12:00 airdyne @Z1

complete
+
A. 145-145-145, no misses
B. complete
+
4:30
+
complete


Synchro work with Conner was much better today, at first it was still awkward getting the hang of the deadlifts and syncing up our kip on the first pull up but it got better the more we practiced. When we first started doing the deadlifts I was still rushing the drop, I wasn't waiting for him to say "down" and our bar was still doing a worm motion. After a few sets it got better, by our fifth set our deadlifts were pretty good. I just have to be patient at the top of the deadlift since I reach full extension before he does, I need to wait for him to say "down" before I move. Our pull ups started off a little rough, we were having trouble syncing up the very first swing. We decided Conner is going to take the lead on the deadlifts and I'm going to take the lead on the pull ups. He would lift me up and then jump up to the bar, we would both hang there for a second and then I would start the swing, which seems to be a good plan for us. We're just going to have to practice this a few more times but I know we'll get it! Conner is a good partner and was really patient with me when I kept fucking up the deadlifts, thanks buddy. Sorry I'm so short and impatient. 

Snatches went well today, I kept them all at 145 and had no misses. I had a bar with zero spin so the turnover wasn't as smooth as usual but I still managed to hit it every time. On the last set I hit 145 then tried to jump quickly to 150 but I basically just pulled it off the ground, I had no energy for it. Stephen said I won't be going for a heavier attempt anyways so I don't have to worry about it. 

Handstand walks felt slow today, and walking over the mat was very awkward. I felt like I had to approach the mat very slowly or else I would topple over once I was on top of it. It got better by the third set but I'm still going to need to work on this. 

Run workout was okay, I did the run in 2:30 and the wall balls took 2:00. I think the run could still be a bit faster. I was hoping to do the wall balls unbroken but ehhhhh nope. I broke them up 22/18. I rested too long during the break though. This whole workout just needs to be faster. 

I need to start eating a much bigger breakfast on Tuesdays, since I'm training at 11:30 on Tuesdays from now on I need to go into training with more fuel. I was really low on energy today, I felt like shit during the snatches and the handstand walk. Lesson learned.